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BoostcampPNG

PPLUL

by Jack G.

Program Description

Get bigger

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 02, 2025 11:41
  • Last Edited
    Feb 03, 2025 02:58
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Wrist Curls
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Lat Prayer
3
10-15 reps
RPE 8-9
4
Face Pull
3
15-20 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-9
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
2
Hack Squat
3
6-10 reps
RPE 7-9
3
Leg Curl
3
10-15 reps
RPE 7-9
4
Leg Extension
3
10-15 reps
RPE 7-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 7-9
6
Seated Calf Raise
3
12-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Lat Pulldown
3
8-12 reps
RPE 8-9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Lat Prayer
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Bayesian Curl
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Leg Press
3
10-15 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
6
Seated Calf Raise
3
12-20 reps
RPE 9-10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8-9
2
Chest Press (Machine)
2 Sets
8-12 Reps
@8-9
3
Pec Deck (Machine)
3 Sets
10-15 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8-10
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-9
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-9
2
Hack Squat
3 Sets
6-10 Reps
@7-9
3
Leg Curl
3 Sets
10-15 Reps
@7-9
4
Leg Extension
3 Sets
10-15 Reps
@7-9
5
Hip Adductor (Machine)
3 Sets
12-20 Reps
@7-9
6
Seated Calf Raise
3 Sets
12-20 Reps
@8-10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-9
2
Lat Pulldown
3 Sets
8-12 Reps
@8-9
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@8-9
4
Lat Prayer
3 Sets
10-15 Reps
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9-10
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
7
Bayesian Curl
3 Sets
8-12 Reps
@8-9
Day 5
1
Deadlift (Barbell)
2 Sets
3 Reps
@8
2
Leg Press
3 Sets
10-15 Reps
@8-9
3
Lying Leg Curl
3 Sets
10-15 Reps
@8-9
4
Leg Extension
3 Sets
10-12 Reps
@8-9
5
Hip Adductor (Machine)
3 Sets
12-20 Reps
@8-9
6
Seated Calf Raise
3 Sets
12-20 Reps
@9-10
Day 2
1
Lat Pulldown
3 Sets
6-10 Reps
@8-9
2
Single Arm Iso Row
3 Sets
8-12 Reps
@8-9
3
Lat Prayer
3 Sets
10-15 Reps
@8-9
4
Face Pull
3 Sets
15-20 Reps
@9-10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@8-9
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8-9
7
Wrist Curls
3 Sets
15-20 Reps
@8-10